What is the best Fruits to eat For A Week? Fruit is a good source of vitamin C, fiber and other essential nutrients. If you eat fruits regularly you will lower the risk of some diseases. In this article I am going to share with you some positive effects on health caused by eating different types of fruits.
A 7 day weight loss plan
Want to lose weigh in a week? Well we have a safe and healthy plan for you.
Weight management consultant, Riddesh Jani from Sketch Clinics has customised a diet plan that does not involve starving. Besides helping you lose 3-5 kgs in a week, it also promises to improve your skin and digestive system.
Diet Plan Monday
Fruity Punch
To flush fat from the body, you’ll need to release the toxins. A fruit diet will help you detoxify the body as it speeds up the healing process and aids in weight loss. Include a lot of citrus fruits, apples, pears, oranges and watermelon in your diet. There are no restrictions on how much fruit you can consume, so eat until you are full.
Start your day with:
2 Apples and a Pomegranate
At the end of the day you should have consumed:
4 Apples, 4 Oranges, a Watermelon and 2 Pomegranates.
Note: Fruit juices are not allowed
Special Note: Drink at least 10 glasses of water.
Best Weight Loss Skinny Shake:
Take a glass of warm water and add 2 tablespoons of honey and 3 tablespoon of freshly squeezed lemon juice, mix it well and drink it before breakfast once daily for all seven days.
Easy Weight Loss Exercise
First exercise that I would recommend is a daily walk. You need to take a brisk walk for at least 30 minutes a day. You should add 10 more minutes to your walking time on a weekly basis.
Diet Plan Tuesday
Veggy Tuesday
It’s day 2 of the weight loss diet plan and you are only allowed to eat vegetables. Either eat raw vegetables in a salad or you can boil vegetables and add some salt and pepper. There are no restrictions on how much vegetables you can eat. Eat whenever you feel hungry.
Note: Cream, butter, milk and oil are not allowed.
Special Note:
Drink at least 10 glasses of water.
Breakfast:
Start your day with one boiled potato.
Diet Plan Tuesday
Best Weight Loss Veggie Salad Recipe
- Vegetable Salad Recipe
- 10 Salad leaves
- 1 cabbage chopped or shredded
- 5 spring onions chopped
- 3 peeled carrots sliced into thin stripes
- 1 radish (optional)
- 3 tomatoes sliced into rings
- 3 tablespoons lemon juice
- Salt
- 2 large cucumbers with skins sliced
- 3 cherry tomatoes
- 1/2 cup peas
- 1/2 cup corn
Optional Ingredients:
Celery and Broccoli
Weight Loss: Best 7 Days Weight Loss Plan You Should Follow
Golden Health Tip – Organising the meal
If you go hungry for a long period of time, you are bound to overeat at your next meal. This may even tempt you to eat junk food. So don’t skip any meals and eat small portions every 3-4 hours. This will prevent you from binge eating and overeating.
Diet Plan Wednesday
Fruitable Wednesday:
One can eat as many fruits and vegetables as one wants, but remember the golden rule, abstain from using oil, butter, cheese and similar products. Either eat raw vegetables or boiled vegetables.
Special Note:
Drink at least 12 glasses of water.
Weight Loss Fruit Salad Recipe
Ingredients:
- 3 oranges, peeled and cut into small pieces
- 2 red apples, diced
- 1 cup green grapes
- 1/4 cup currants
- 2 apricots chopped and deseeded
- 1 tablespoon sugar (optional)
- 1 mango, peeled and cubed
- ¼ grape fruit
- 3 cups shredded cabbage
- 1 tablespoon lemon juice
Diet Plan Thursday
Going Bananas
Eat 10 Bananas, drink 3 glasses of milk and consume 1 bowl of diet soup in the whole day. This diet plan can maybe considered a little tough because one has to eat only small amounts of food at a time.
Special Note:
Drink at least 12 glasses of water .
Low Calorie Soup Recipe
Soup Recipe:
- Water-750 ml
- Onion- Cut into rings
- Green Chillies- 2
- Tomatoes -3
- Cabbage- 1
- Lettuce leaf -2
- Carrot – 1
Mix all the ingredient together and boil them for 5 minutes, add salt and pepper .
Diet Plan Friday
Feast
Most people would have lost at least 2-3kgs by this time However, weight loss varies from person to person as the human body first utilities the primary energy source and then moves to the fat reserves.
Today’s diet plan is a mixture of fruits, vegetables, a small bowl of boiled brown rice and a small cup of dal . One bowl of salad and one glass of buttermilk with brown rice and dal. Tomatoes are a key part of day five. Make sure you eat six tomatoes, two apples and two oranges.
Special Note: Drink at least 14 glasses of water .
Diet Plan Saturday
One is allowed to eat a small bowl of boiled brown rice with vegetables. Again you must not use any type of oil, butter or cheese. You can also eat one bowl of salad, one bowlful of soup and drink a glass of buttermilk for the day .
Diet Plan Saturday
Special Note: Drink at least 12 glasses of water.
Saturday Add- Ons
You can have a cup of green tea, as it is good for weight loss. But avoid drinking tea or coffee.
Diet Plan Sunday
Grand Finale
Today’s diet plan is a mixture of fruits, vegetables, a small bowl of boiled brown rice and a small cup of dal. You can also consume one bowl of salad and one glass of buttermilk with brown rice and dal. You can also drink a glass of fresh fruit juice (grape or orange) and a bowlful of diet soup, during the course of the day .
How to maintain weight loss
Weightloss struggles are a common problem and many people fail to achieve their ideal weight. Which is why, it is very important to maintain your weight and incorporate a healthy lifestyle and include an exercise regime.
What Will Happen if I Eat Only Fruits and Vegetables for Two Weeks?
Fruits and vegetables are great, but your body needs more than that to function optimally.
Vegetables and fruits are typically low in calories and filled with essential nutrients, making them an essential part of any healthy diet. Getting more of these nutritious foods may help lower your risk for heart disease, high blood pressure, digestive problems, vision problems and cancer.
They don’t supply all of the essential nutrients, however, so it isn’t a good idea to eat only fruits and vegetables for any significant amount of time. Check with your doctor before attempting such a diet to make sure it would be safe for you.
Although a two-week all fruit and vegetable diet might not result in long-term consequences, the longer you follow this type of diet, the more likely you’ll be to experience nutrient deficiencies.
Tip
Eating only fruits and vegetables for two weeks may not lead to too many health problems, but your body will be missing out on a number of essential nutrients, including protein, fat, iron, calcium and zinc.
Insufficient Caloric Intake
A diet consisting of just fruits and vegetables is probably going to be low in calories overall. Diets that are too low in calories, including those under 1,200 calories per day for women and those under 1,800 calories per day for men, can slow your metabolism and if followed long-term, can increase your risk for heart problems, osteoporosis and other health conditions.
If you’re interested in trying this type of diet to lose weight, keep in mind that a slower metabolism also makes weight loss more difficult. Not getting enough calories can also cause headaches, dizziness, fatigue, emotional issues and fainting.
Potential for Gas and Bloating
Fruits and vegetables are among the best sources of fiber, so if you only eat these foods, you’re probably going to be greatly increasing your dietary fiber. If you make a sudden switch from your regular diet to one consisting of just fruits and vegetables, the sudden increase in fiber will be difficult for your body to handle and may leave you with gas and/or bloating. It’s better to gradually increase your fiber intake.
Be sure to drink plenty of water on this type of diet, as this will help minimize the gas and constipation caused by the higher amounts of fiber it contains. Very high amounts of fiber can also interfere with the absorption of some nutrients and interact with certain medications, so check with your doctor before suddenly adding a lot more fiber to your diet.
Nutrient Deficiencies
Don’t follow a fruit-and-vegetable-only diet for a long time. While a two-week diet of this type isn’t likely to cause serious deficiency symptoms, fruits and vegetables don’t contain significant amounts of:
- Protein
- Essential omega-3 and omega-6 fats
- Vitamin D
- B-vitamins
- Zinc
- Iron
- Calcium
- Chromium
- Copper
- Iodine
- Manganese
- Molybdenum
- Phosphorus
- Selenium
You need to get enough of the essential fats to maintain proper brain, eye and skin health and keep your hormones at the proper levels. And not getting enough protein, even for a short time, can have serious consequences. A protein deficiency may cause muscle loss, make it harder for wounds to heal and make you more likely to get sick.
It may also trigger mental confusion, digestive issues and skin and hair problems. Other nutrient deficiencies from an all-vegetable diet can affect you skin, hair, bones, hormone levels and blood.
Try a Well-Balanced Diet Instead
A diet of fruits and vegetables alone is too restrictive to provide all of the nutrients you need, but if you’re wanting to avoid animal proteins, it’s possible to get these nutrients from a well-planned vegetarian or vegan diet.
Depending on the exact content of your diet, you might require vitamin B-12 supplements and perhaps vitamin D supplements as well, depending on where you live and how much time you spend in the sun. Eating eggs and dairy products, as some vegetarians do, would add complete protein and seafood would provide protein as well as omega-3 fats.
No matter what diet you follow, fruits and vegetables are an important source of vitamins, minerals, fiber and plant phytochemicals. The United States Department of Agriculture recommends adults consume 1 1/2 to 2 cups of fruit per day and 2 to 3 cups of vegetables each day for good health.
How Much Fruit Is It Safe To Eat Per Week?
You’ve probably heard at some point that there’s a lot of sugar in fruit. And, knowing that sugar isn’t great for you, it’s natural to wonder about how the sugar in fruit, which is primarily fructose, is impacting your overall health. Some diets even restrict eating fruit or forbid it entirely—so should you limit how much fruit you eat?
According to the U.S. Department of Agriculture, it’s generally suggested that most adult women should get roughly one and a half to two cups of fruit a day—a total of about 14 cups per week. But unfortunately, you can have too much of a good thing, including fruit.
The Fruits With The Highest
The sugar in fruit is definitely something to be mindful of, says Julie Upton, R.D., cofounder of nutrition website Appetite for Health. (For example, one apple contains 19 grams of sugar, which is kind of a lot). However, she points out, the fiber that you also get from fruit slows down the digestion and absorption of the sugar, so you don’t get the same blood sugar spike and drop as you would if you ate a piece of candy. Plus, Upton says, the type of sugar that’s truly problematic is added sugar (i.e. sugars that are added to foods), not naturally-occurring sugar, which is found in vegetables, fruit, and dairy foods.
However, OD-ing on fruit can cause bloating and gas for some people thanks to fructose, says registered dietitian Sonya Angelone, a spokeswoman for the Academy of Nutrition and Dietetics. (Basically, if your body can’t digest fructose and other short-chain carbohydrates properly, eating too much of it can lead to bloating and cramping. Not fun.)
But there’s one thing you really shouldn’t stress about: gaining weight from fruit. While eating too much of it will add extra calories to your overall diet, it’s unlikely that it will have a big impact on your waistline. “I have never met a client in more than 15 years of counseling that gained weight by eating too much fruit,” Upton says.
And, of course, let’s not forget that fruit is also a health food with lots of benefits. “As part of a healthy diet, the nutrients in fruits and vegetables have been shown to decrease risk for certain diseases like heart disease, Type 2 diabetes, and certain cancers,” Angelone says.
Angelone points out that most people don’t eat enough fruit on the regular, so eating “too much” is probably not something you should be super concerned about. Your best bet is to stick to the recommended two cups a day. But, if you tend to eat a lot of fruit (way more than two cups a day), she recommends opting for ones that are lower in fructose, like berries, pineapples, and oranges. For more options, check out this list of low-sugar fruits.
7 Easy-to-Find Fruits That Are Good for Your Heart
All fruits and vegetables are full of healthy nutrients, but these seven foods are some of the healthiest fruits for your heart. Add them to your grocery list now.
Fruit (yes, fruit!) has the power to improve your heart health. That’s because it’s loaded with nutrients that can help lower your cholesterol and blood pressure, and help you lose weight—all three of which are good for your overall heart health. Plus, research shows that people who eat four or more servings of whole fruit a day significantly lower their risk of developing high blood pressure. “Fruits are packed with fiber and are also a rich source of potassium. Both higher potassium and fiber intake help prevent hypertension and are associated with lower blood pressure among those with hypertension,” says Donna Arnett, Ph.D., Dean, College of Public Health, University of Kentucky.
Fresh, frozen, canned, and dried are all great ways to add more fruit to your diet. Do aim, however, to eat whole fruit as much as possible to reap the most rewards.
The Best Heart-Healthy Fruits
These seven fruits are best for your heart and should be readily available at your local grocery stores.
Apples
Turns out an apple a day could actually keep the doctor away. Not only are apples a good way to add fiber to your diet and good-for-you flavonoids, but a couple of studies also found that people who regularly eat apples are less likely to develop high blood pressure.
Fast and Fresh Apple Recipes You Need This Fall
Seek out shiny-skinned applies that are firm and free of bruises. Then, store them in the refrigerator fruit crisper to extend their juiciness and crispness.
Apricots
Apricots deliver a handful of vitamins (A, C, E, and K), plus fiber. And their orange hue comes from carotenoids, an antioxidant. Fresh apricots have a fleeting season from May to August (look for fruits that are firm and plump). Fortunately, dried apricots deliver the same nutrients, and people who eat about a ⅛ cup of dried fruit (that’s just 2 Tbsp.) each day have healthier diets and weigh less compared to those who don’t eat much, if any, dried fruit (according to a study in the journal Nutrition Research).
Bananas
Eat a banana and you’ll get vitamins B6 and C. You’ll also get fiber, potassium, and magnesium—all three of which are key nutrients that may help keep blood pressure in check. When shopping, look for firm bananas at any size as size doesn’t affect quality.
Berries
Whether it’s blueberries, blackberries, raspberries, or strawberries that you’re drawn to most, all berries are great sources of vitamin C and fiber. And eating a high-fiber diet has the potential to help lower cholesterol and your risk of heart disease, according to the Academy of Nutrition and Dietetics. Fiber can also help keep your weight in check—another boon for your heart! Don’t forget: frozen berries are just as healthy as fresh so you can enjoy berries year-round.
Grapefruit
Serve up grapefruit for a dose of vitamin C, potassium, and fiber. A single serving of grapefruit delivers 2.5 grams of fiber, or about 7% of your daily quota. Plus, in a study of women (published in 2014 in the journal Food & Nutrition Research), those who regularly ate grapefruit or drank its juice had higher “good” HDL cholesterol, lower triglycerides, and weighed less.
When shopping, look for a grapefruit that’s heavy for its size and springy to touch. At home, store it in the fridge, but for a juicier fruit, serve it at room temp or warm, not chilled. Remember that grapefruit (and its juice) interacts with some prescriptions, so check with your doctor before adding it to your meal plan.
Oranges
This citrus favorite is a real winner in the heart-healthy fruits category: research shows that the flavonoids in oranges (naringenin and hesperidin to name just two) have strong antioxidant and anti-inflammatory powers. They also may help improve blood pressure and can ward off your risk of developing atherosclerosis. Like the other fruits in this list, oranges also give you potassium and fiber. Look for oranges with small navels (yes, the indentation on the non-stem end of the orange is called a navel). A large navel means it’s overripe.
Peaches
Pick up yellow peaches for a hit of beta-carotene (and these recipes). Men who have higher blood levels of beta-carotene were less likely to die of heart disease or stroke, per a study published in 2018 in the journal Circulation Research. Peaches also deliver fiber, potassium, and vitamins C, E, and K. Look for fruits with a strong, sweet smell that give ever so slightly when touched.